Why Every Athlete at Industrial Fitness Should Be Using the Sauna

There's a reason you'll find saunas in martial arts gyms from São Paulo to San Jose, from Helsinki to right here at Industrial Fitness in Queenstown. Heat therapy isn't just about relaxation—it's a legitimate performance enhancer that can help you train harder, recover faster, and stay on the mats longer.

But here's what most people don't realise: the sauna benefits differently depending on what you train. A boxer has different recovery demands than a yoga practitioner. A HYROX competitor needs something different again from someone doing Jiu Jitsu.

Let's break down exactly how the sauna can level up your training—whatever discipline you're pursuing.

For Jiu Jitsu Athletes: Recovery That Keeps You Rolling

If you train at Te Manawa Jiu Jitsu here at Industrial Fitness, you know the toll that grappling takes on your body. The constant grip fighting, the pressure, the scrambles—it all adds up. Your joints ache. Your muscles are stiff. And if you're training multiple times per week, that accumulated damage can sideline you if you're not smart about recovery.

This is where sauna becomes essential for grapplers.

Reduced joint pain and stiffness. Research shows that regular sauna use decreases joint pain and improves mobility—critical when your sport involves constant pressure on wrists, elbows, knees, and shoulders. That nagging elbow pain from defending armbars? The tight hips from playing guard? Sauna sessions can help keep these manageable.

Faster muscle recovery. The heat increases blood flow throughout your body, delivering more oxygen and nutrients to muscles that have been broken down during hard rolls. One study found that sauna bathing triggers a significant release of growth hormone—up to two to five times higher than baseline after repeated sessions—which plays a vital role in muscle repair.

Mental reset. Jiu jitsu is as mentally demanding as it is physical. The sauna provides a quiet space to decompress, process what you learned on the mats, and calm your nervous system before heading back into the world.

Pro tip for grapplers: Many jiu jitsu athletes use sauna time for gentle stretching. Your muscles are warm and pliable, making it an ideal environment to work on hip flexibility or shoulder mobility—two areas that take a beating in grappling.

For Boxers and Muay Thai Fighters: Hit Harder, Recover Faster

Combat sports like boxing and Muay Thai demand explosive power, cardiovascular endurance, and the ability to recover quickly between sessions. The sauna addresses all three.

Increased punching power through heat adaptation. When you expose your body to heat regularly, it triggers the release of heat shock proteins. These specialised proteins help your muscles adapt and grow stronger, contributing to increased muscular hypertrophy. For fighters, this translates to more powerful strikes.

Enhanced endurance for the later rounds. One of the most striking findings in sauna research comes from endurance studies: runners who added sauna sessions after training increased their time to exhaustion by 32%. This wasn't because they got faster—it was because their bodies became more efficient. For boxers and Muay Thai fighters, this means maintaining power and technique in the championship rounds when your opponent is fading.

Faster recovery between hard sessions. If you're training boxing or Muay Thai multiple times per week—and you should be if you're serious about improving—your body needs to recover quickly. The increased blood flow and growth hormone release from sauna bathing accelerates this process.

Cardiovascular benefits without additional strain. Inside the sauna, your heart rate rises and blood vessels dilate, mimicking the cardiovascular effects of moderate exercise. For fighters managing heavy training loads, this provides additional cardio conditioning without adding more stress to tired muscles.

For HYROX Competitors: The Endurance Edge

HYROX combines functional fitness with endurance running, demanding both cardiovascular capacity and muscular endurance. If you're training for HYROX competitions in Queenstown, the sauna should be part of your programme.

Plasma volume expansion. This is where it gets interesting for endurance athletes. Regular sauna use increases your plasma volume—the liquid component of your blood—by as much as 7%. More plasma means more blood flow to working muscles, improved thermoregulation, and better endurance performance. One study showed that just four sauna sessions led to a 17.8% increase in peak plasma volume.

Red blood cell production. Over time, consistent sauna use stimulates the production of more red blood cells. More red blood cells means more oxygen-carrying capacity—essentially the same benefit that athletes seek from altitude training, achieved passively in a hot room.

Reduced muscle glycogen dependence. Heat adaptation helps your body become more efficient at using fat for fuel rather than relying solely on glycogen stores. This means you can sustain effort longer before hitting the wall—critical in HYROX events where you're alternating between running and workout stations.

Heat acclimatisation for competition. If you're competing in warmer conditions, sauna training helps your body adapt. Athletes who train in heat show lower core temperatures, reduced heart rates, and improved performance in hot environments.

The research is compelling: sauna bathing after training for just three weeks improved running performance significantly in trained distance runners, with the biggest gains coming from increased blood volume.

For Strength Athletes: Muscle Growth and Recovery

If you're focused on strength training at Industrial Fitness, sauna use offers benefits beyond simple relaxation.

Growth hormone release. The elevation in growth hormone from sauna bathing supports muscle repair and growth. This hormonal response helps counteract the muscle breakdown that occurs during heavy lifting sessions.

Reduced delayed onset muscle soreness. The increased circulation from heat exposure helps clear metabolic waste products from muscles and delivers nutrients for repair. Many strength athletes find that sauna sessions reduce the severity of DOMS, allowing them to train more consistently.

Improved muscle function. Studies show that sauna bathing helps maintain muscle mass and reduces muscle breakdown. For those pushing hard in the gym, this protective effect can support long-term strength gains.

For Yoga and Pilates Practitioners: Deeper Flexibility, Better Recovery

If you're attending yoga or Pilates classes at Industrial Fitness, you already understand the importance of flexibility and mindful movement. The sauna can enhance both.

Superior flexibility gains. Here's a compelling finding: research shows that stretching in a heated environment produced a 205% improvement in flexibility compared to stretching at room temperature. The heat relaxes your muscles and makes connective tissues more pliable, allowing you to access deeper ranges of motion safely.

Enhanced muscle elasticity. A randomised controlled trial found that combining yoga with sauna-level heat improved flexibility more than yoga alone. The warmth helps muscles elongate more effectively, and the benefits persist beyond the session itself.

Mindfulness and stress reduction. Both yoga and sauna use share a common benefit: activating the parasympathetic nervous system. This helps shift your body from "fight or flight" mode into "rest and digest," reducing stress hormones and promoting mental clarity.

Complementary practice. Many yoga practitioners find that sauna use and yoga support each other. The relaxed, meditative state of sauna mirrors savasana—the final resting pose in yoga. Using the sauna before yoga can prepare your body for deeper stretches, while using it after can extend the relaxation benefits.

How to Use the Sauna Effectively

Getting the most from sauna bathing requires some basic protocols. Here's what the research suggests:

Timing matters. For recovery benefits, use the sauna immediately after training. This is when your muscles are already warm and blood flow is elevated. Most studies showing performance benefits used post-exercise sauna sessions lasting 20-30 minutes.

Build up gradually. If you're new to sauna use, start with shorter sessions of 10-15 minutes and work up to longer periods. The heat stress can be intense initially.

Stay hydrated. You'll lose fluid through sweating, so replace it before, during, and after your session. This is especially important if you've just finished a hard training session where you've already been sweating.

Frequency for results. The research suggests 3-4 sessions per week for meaningful adaptations. However, even occasional use provides relaxation and recovery benefits.

Don't use it for weight cutting. While fighters have traditionally used saunas to cut weight before competition, this is about dehydration—not the health and performance benefits we're discussing here. Dehydrating yourself before training or competition impairs performance and can be dangerous.

The Science: Why Heat Works

Understanding why sauna bathing works helps appreciate its value. When you're exposed to sustained heat, several physiological processes kick in:

Heat shock proteins are released, which help repair damaged proteins in your cells and stimulate new cell growth. These proteins also reduce inflammation and support muscle repair.

Blood vessels dilate to help dissipate heat, increasing blood flow throughout your body. This improved circulation delivers more oxygen and nutrients to tissues while removing metabolic waste.

Your heart rate increases to maintain blood pressure as vessels dilate. This provides cardiovascular conditioning similar to light exercise.

Sweating begins as your body attempts to cool itself. This thermoregulatory response, when trained consistently, becomes more efficient—you sweat earlier and more effectively, which is beneficial for performance in hot conditions.

Endorphins are released, contributing to the relaxed, positive feeling that follows a sauna session. This natural mood boost complements the stress-reduction benefits.

Over time, regular exposure leads to lasting adaptations: increased plasma volume, improved cardiovascular efficiency, better thermoregulation, and enhanced recovery capacity.

Sauna at Industrial Fitness

At Industrial Fitness, the sauna is included with all memberships—Urban (gym, classes, and sauna at $36/week), Half Power, and Power. It's available whenever the gym is open, making it easy to incorporate into your post-training routine.

Whether you're finishing a brutal HYROX session, recovering from hard rolls at Jiu Jitsu, cooling down from boxing or Muay Thai, or complementing your yoga practice, the sauna is there to support your recovery.

The evidence is clear: regular sauna use can enhance your performance, accelerate your recovery, and keep you training consistently. Given that it's already included in your membership, there's really no reason not to use it.

Ready to Experience the Benefits?

If you're not already a member at Industrial Fitness, come see what makes Queenstown's premier training facility different. With over 40 weekly classes spanning martial arts, strength training, HYROX, yoga, and more—plus premium facilities including our sauna—we've got everything you need to reach your fitness goals.

Join Industrial Fitness today or grab a day pass to experience the gym, classes, and sauna for yourself.

Industrial Fitness is located at 17 Repco Boulevard, Queenstown. Questions? Contact us or call +64 3 441 8311.